Running faster and jumping higher are two characteristics that will help almost any athlete involved in competitive sports. A wide receiver in football will be able to get past defensive backs and then leap to get a ball that would otherwise be out of his reach. A basketball player who can jump higher may have a better chance to come up with a key rebound. By working on cardiovascular conditioning, strength training and speed training, you can make significant strides in both of these areas. There are also devices called jump soles that will help athletes jump higher and become more explosive when running.
Step 1
Engage in exercises that build strength and explosiveness when it comes to leaping. Calf raises will build up your calf muscles. They are the most important muscles in the body when it comes to jumping high and running fast. Stand in the middle of a room (don't "cheat" by using the walls) and raise up on to your tip toes. Hold this position for a count of three. Return to the original position. Do this 20 times, take a 30-second break and repeat the set.
Step 2
Run uphill to build explosive power. This will give you the ability to accelerate quickly when running. Hall of Fame football players Jerry Rice and Walter Payton made this a staple of their training regimen during the offseason, and it allowed them to run away from opponents when they had a football tucked under their arms. Running hills can be painful and demanding because of the build-up of lactic acid in the leg muscles, but it produces more speed and power when running.
Step 3
Run with a resistance chute attached to your back. The principle is that as you are pulling more weight and meeting air resistance caught by the chute, you will build speed and leaping ability because your legs will get stronger. Go to the local high school or college track and run 20 yards, walk 20 yards, run 20 yards and walk 20 yards. Follow this pattern for at least three circuits.
Step 4
Put on a pair of jump soles to build speed and leaping ability. Jump soles attach to the front of your athletic shoes and make you put all your weight on the front of your feet. They are rather awkward and it will take some time to get used to them. The best jump sole exercises are sprints. Go to the track and sprint 20 yards, walk 10 yards, sprint for 20 yards and walk for 10 more. Repeat the set at least twice.
Things You'll Need
- Jump soles
- Running chute
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